Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
The Chief is a very unique WOD that will challenge everyone. We will count TOTAL reps on this one, so every rep counts in every round. Fast transitions are critical as you have the built-in rest – no staring at the bar today. Ensure your power clean weight can be done unbroken and very fast in every round. The push-up scale you choose should allow you to move unbroken in each round too, or with purposeful breaks from the start. And if 9 air squats aren’t possible each round, sit onto a box, and then stand. Very fit athletes will get 5+ rounds in each 3-minute interval, and everyone should scale to ensure they get at least 2 in each interval.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
Repeat for a total of 5 cycles
*Leaderboard total reps completed for each of the 5 cycles.
L3 – As written
L2 – 3 PC 135/95, 3 Push-ups, 9 Air Squats
L1 – 3 PC 95/65, 3-5 Sling-shot Push-ups, 6 AIr squats *focus on technique over speed
2. COOL DOWN (50:00 – 60:00)
10/10 Banded hamstring PNF
*3 Count contract, 10 count hold
50 Band face pulls
*Note height of the band